Protect Your Back | Essential Safety Tips For Lifting Heavy Objects

 Lifting heavy objects is a common task in both our personal and professional lives. However, improper lifting techniques can lead to serious injuries, such as strains, sprains, and herniated discs. To avoid these problems, consult a qualified physiotherapist to promote musculoskeletal health and prevent injuries. In this comprehensive guide, we will share the best and safest way to lift heavy objects, providing valuable insights and practical tips to protect your back and overall well-being.

Understanding the Mechanics of Lifting

Before delving into the proper techniques, it's crucial to understand the mechanics of lifting. When lifting heavy objects, particularly from the ground, significant stress is placed on the spine and supporting structures. The lower back, or lumbar spine, is particularly vulnerable to injury if not properly supported during the lifting process. Proper technique involves minimizing stress on the lumbar spine and relying on strong, stable core muscles to bear the load.

Best and Safest Way to Lift Heavy Objects:

Follow these guidelines and steps to ensure safe lifting:
1. Assess the Load:
Before lifting, evaluate the object's weight and size. If it appears too heavy or awkward to lift on your own, seek assistance or use lifting aids like dollies or hand trucks.
2. Plan Your Approach:
Plan your lifting strategy and identify the best path to your destination. Clear any obstacles in your path to avoid tripping or stumbling during the lift.
3. Warm-Up:
Prepare your body for the task by performing dynamic warm-up exercises that target the hips, hamstrings, and core. Warming up increases blood flow to the muscles, making them more pliable and less prone to injury.
4. Position Your Feet:
Stand with your feet shoulder-width apart, with one foot slightly ahead of the other for balance and stability. Avoid lifting with your feet too close together, as it compromises your balance.
5. Squat to Lift:
Bend your knees and hips to lower yourself into a squatting position while keeping your back straight. Avoid bending at the waist to minimize stress on the lower back.
6. Use Proper Grip:
Maintain a secure grip on the object using both hands. If possible, wear gloves to improve your grip and protect your hands.
7. Engage Your Core:
Before lifting, engage your core muscles, including the transverse abdominis and pelvic floor, to stabilize your spine. Imagine bracing your midsection as if someone were about to punch you.
8. Lift with Your Legs:
As you lift the object, use the power of your legs to push through the heels and straighten your hips and knees. Your leg muscles are much stronger than your back, and using them to lift reduces strain on the spine.
9. Keep the Object Close:
Hold the object close to your body to reduce the load on your lower back and maintain better control over the weight.
10. Avoid Twisting:
While lifting and carrying, avoid twisting your body. Instead, pivot with your feet to change direction, reducing strain on your spine.
11. Take Breaks:
If you need to transport a heavy object over a long distance, take frequent breaks to rest and avoid overexertion.
12. Lower with Control:
When setting down the object, reverse the lifting process by squatting with your legs while keeping your back straight. Lower the object with control to avoid sudden jolts or impact.

Additional Tips for Safe Lifting:

1. Maintain Good Posture:
Practice maintaining good posture throughout the day, as it directly impacts your lifting technique. Regularly perform exercises that strengthen your back, shoulders, and core to support proper posture.
2. Strengthen Your Core:
Regularly engage in core-strengthening exercises like planks, bridges, and dead bugs to provide a stable foundation for lifting heavy objects.
3. Avoid Overreaching:
When lifting, avoid overreaching for objects. Instead, reposition yourself closer to the item to maintain a stable base during the lift.
4. Communicate and Collaborate:
If you're lifting heavy objects with others, communicate and coordinate your movements to ensure everyone is on the same page. Working together reduces the risk of accidents and injuries.
5. Know Your Limits:
Be realistic about your strength and limitations. If an object is too heavy or awkward to lift safely, seek help or use mechanical aids.
6. Use Proper Footwear:
Wear sturdy, supportive footwear with non-slip soles when lifting heavy objects to maintain stability and reduce the risk of slips or falls.
7. Avoid Repetitive Lifting:
If possible, avoid repetitive lifting of heavy objects. If the task is unavoidable, take breaks and stretch between lifts to minimize muscle fatigue and strain.

Lifting heavy objects is a routine part of life, but it should never be taken lightly. Adopting proper lifting techniques is essential to prevent musculoskeletal injuries and promote overall well-being. As a physiotherapist, my priority is to help individuals lift safely and protect their backs from unnecessary strain.

By following the guidelines provided in this comprehensive guide, you can significantly reduce the risk of injury while lifting heavy objects. Remember to prioritize proper posture, engage your core muscles, and use the power of your legs when lifting. If you have any pre-existing back conditions or concerns, consult with a physiotherapist or healthcare professional before attempting any heavy lifting tasks.

Incorporate regular strength training and core exercises into your fitness routine to develop a strong foundation for safe lifting. By being mindful of your body's capabilities and following these safe lifting practices, you can confidently and safely tackle any heavy lifting task that comes your way.

 

Disc Herniation | Relieving your Back pain by Physiotherapy

If you suffer from back pain due to herniated disc and are afraid that you might have to live with it. Then it's time for you to relax and get ready to lead a quality life. You can return to your daily routine by availing of Physiotherapy services. Physiotherapy not only helps to enhance the healing process, but reduces pain, and also helps the patient to get back to normal function. This blog will throw some light on the herniated disc and its physiotherapy management.

 

What is a Herniated Disc?

The spine is made up of vertebrae, which are held next to each other by the disc. The disc is a combination of strong connective tissues, made of a strong outer layer, annulus fibrosus, and a gel-like center called nucleus pulposus. The disc may start to lose water content, which makes the disc less effective as a cushion. This may cause herniation through a crack in the outer layer. Disc herniation commonly occurs in the bottom two discs of the lumbar spine. A herniated disc can press on the nerves in the spine and might cause pain, numbness, tingling, or weakness of the leg.

 

Physiotherapy Management:

Physiotherapy management comprises of a number of therapies and techniques like:

 

Cold Therapy:

Herniated disc presses on the nerve in the spinal canal, which causes pain and inflammation along the spinal walls. Cold therapy is found to be effective for pain relief because it constricts the veins along the spine, slowing the circulation and reducing inflammation.

 

Heat therapy:

Heat therapy is a non-invasive pain relief therapy for muscle and joint pain. This therapy is used to promote blood flow, blood helps to heal the area by delivering extra oxygen and nutrients, it removes waste byproducts from muscle spasms reduces pain in the joints, relaxes tight muscles, tendons and ligaments.

 

Kinesio Tape:

Kinesio-tape is a latex-free tape that can be worn for days. Kinesio Tape is applied to the spinal area to facilitate the body's natural healing process while providing support and stability to muscles and joints without restricting the range of motion. It also helps to increase blood flow and reduce pressure on the nerves which helps to decrease pain (localized as well as radiating) and inflammation.

 

Ultrasonic Therapy:

Therapeutic Ultrasound helps to increase blood flow and reduce pain. It uses ultrasonic waves that pass into the skin causing a vibration of local tissues. This vibration causes deep heating in the area without any sensation of heat. As the vibrations created by the ultrasound pass through the soft tissue, this increases heat within the tissue, which in turn increases blood flow, reduces pain, relaxes muscles, increases the extensibility of connective tissues, promotes scar tissue breakdown, and improves flexibility.

 

Vasopneumatic Compression:

Vasopneumatic compression helps to accelerate recovery. It cycles ice-cold water and air through a sleeve which is placed around the affected part of the body. This integrated cold and compression therapy helps to reduce pain, swelling, muscle spasms and enhances lymphatic function and oxygenated blood flow.

 

Transcutaneous Electrical-stimulations:

Transcutaneous electrical stimulations use electrical currents that pass through the electrodes placed directly on the patient's skin. Transcutaneous electrical stimulations cause an increase in the blood flow to promote healing and reduce inflammation. Stimulation act on the pain gate to block the transmission of pain signals, it also causes muscle stimulation for neuromuscular re-education and strengthening.

 

Low-Level Laser Therapy:

Low power laser therapy is effective in the treatment of patients with acute cases of disc herniations. It speeds up the recovery process, decreases inflammation, and pain.

 

Spinal Traction:

Spinal traction is a form of decompression therapy, it helps to relieve pressure from the spine. This type of distraction can be performed with manual techniques as well as machines. Spinal traction is indicated for the treatment of herniated discs, it decompresses spinal discs and facet joints by utilizing traction, distraction, and body positioning.

 

Manual Therapy:

Manipulative treatment for disc herniation is found to be safe, effective, and seems to be as effective as other therapies. It leads to short-term pain relief when suffering from acute low back pain and has an effect similar to NSAIDs. It includes techniques like spinal mobilization, spinal manipulation, massage, myofascial release, etc.

 

Stretching Exercises:

Stretching exercises are included in the treatment plan to decrease soft tissue tightness and improve posture to balance the forces placed on the spine.

 

Strengthening Exercises:

The spine is supported by strong muscles and thus can better handle pain. Core muscle stability is important to regain strength and power. Strengthening exercises help the patient to regain functionality.

 

Treatment of disc herniation is important to control pain, development of disability, prevent a recurrence, and accelerate the return to work. Therefore immediate treatment should be taken before the condition progresses further.

 https://cbphysiotherapy.in/blog/physiotherapic-rehabilitation-in-times-of-covid-19

PHYSIOTHERAPIC -REHABILITATION IN TIMES OF COVID 19

 As the era of COVID-19 began with the global contagion engulfing the whole world, the healthcare systems across the world faced a daunting range of challenges. Scientific understanding of COVID-19 was considerably evolving since the World Health Organization declared it a “public health emergency of international concern” in late January 2020.  The combination of unpredictable patterns and incomplete knowledge meant that planning for and implementing both an immediate and sustainable long-term pandemic response was difficult—yet absolutely critical for the care of patients, employees, and organizational survival.

 

PANDEMIC CHALLENGING HEALTHWORKERS AND ROLE OF PHYSIOTHERAPY

The covid-19 pandemic landed all healthcare professionals across the world in an unprecedented situation, facing tremendous challenges to make impossible decisions and work under extreme pressures. These challenges ranged as how to allocate scant resources to equally needy patients and how to provide care for all severely unwell patients with constrained or inadequate resources.

Physiotherapists working in primary healthcare facilities played a significant role and faced huge challenges and being an established profession throughout the world had major contributions in assessing and treating the Covid-19 patients with comorbidities. Physiotherapy proved promising and beneficial in the respiratory treatment and physical rehabilitation of patients with COVID-19. Physiotherapists who practise in the ICU environment also provided airway clearance techniques for ventilated patients who show signs of inadequate airway clearance and they can assist in positioning patients with severe respiratory failure associated with COVID-19, including the use of prone position to optimize oxygenation.

 

 ADAPTING TELE-REHABILITATION AT CB PHYSIOTHERAPY IN TIMES OF COVID

Tele-Rehab has emerged as a great tool to help deliver physiotherapy services remotely to patients. Tele- Rehabilitation has significantly contributed toward the sustainable care of patients who were looking for quality care at home in the global contagion. By embracing technology, physios are now able to offer recovery & pain management sessions remotely through online channels (aka Telehealth, Virtual Physiotherapy, online Consultations, and e-Health.

At CB Physiotherapy early adoption of tele-health was of immense help in adapting to the new normal. With our Exercise Prescription software TelePT, Our Physiotherapists were quick to adapt to the new normal and help patients in their recovery while staying at home. Physiotherapists at CB Physiotherapy & across the world were able to continue delivering physio care to patients even during lockdowns & stay at home guidelines. As the experts in the respective fields, physiotherapists at CB Physiotherapy guided patients in how exercise and various home-based treatment modalities can help recovery at home. Exercise Prescription software like TelePT by CB Physiotherapy should be leveraged to provide video instructions & make understanding exercises easy for the patients. At CB Physiotherapy, we also have conducted tele physiotherapy sessions to NRIs stuck in other parts of the world.

 

TAIL PIECE

Therefore, it is very important for us to identify, recognize and appreciate the efforts and importance of physiotherapy practitioners in their contribution to delivery of healthcare. Not only that but for the general health of population, awareness needs to be created to highlight the benefits of physiotherapy and how it can help people in management of pain, maintaining mobility & improving the overall quality of life.

 

 

 

Physiotherapy at home / Home care physiotherapy

Physiotherapy at home service may be an option even though people don’t know about it. Home physiotherapy occurs when a physiotherapist come to your home to render the rehabilitation services. This may include manual therapy or use of equipments like IFT, Ultrasound may be used as well. The portable equipment is carried by physiotherapist to provide treatment as per the patient’s requirement. Most of the people think that Home physiotherapy is only for those individuals who cannot get out of bed. The actual reality is that home physiotherapy can help people in different situations such as those who are:

• Having acute or severe condition and leaving home could cause their health to worsen.
  
  
• The functional mobility of the patient is limited and cannot travel to see a physiotherapist.
  
  
• Lack of transportation or access to transportation.
  
  
• Suffering from Vertigo.
  
  
• Aged Patient.
  
  

Though, a person who simply desires a private physiotherapy session can also avail the facility of home physiotherapy.

Generally Home care physiotherapy treatment is required /preferred for the following conditions:

• Post Stroke Treatment (paralysis)
  
  
• Post-Surgery Rehab (Knee Replacement, Hip Replacement etc.)
  
  
• Severe Joint Pain
  
  
• Knee Arthritis
  
  
• Spinal injuries
  
  
• Post spine surgery
  
  
• Neurological disorders (Parkinson’s, Cerebral palsy)
  
  
• Balancing related issue
  
  

Benefits of availing physiotherapy at home:

• A physiotherapist will visit your home for the treatment thus you don’t have to leave your comfort zone.
• Home physiotherapy helps you to recover in Comfortable and Familiar Surroundings. For regular physiotherapy requirements it is advisable to choose a physiotherapist near your location (Search physiotherapist near me in google to get the list)
  
  
  If you are advised by your Doctor to avoid travel then home physiotherapy is the best option for you.A physiotherapist can teach some normal exercises to one of your family members so that they can also help you to do certain exercises.
  
  
  Time management- A lot of time can be saved by opting for physiotherapy at home. Also, time plays an important role in treating conditions like acute pain and stress. Thus, treatment at home helps a lot.Supervision- Availing for physiotherapy treatment at home helps the patient and his/her family to keep track of the treatment process and to ensure that the patient is getting proper physiotherapy care or not.
  
  
  At CB Physiotherapy we make sure that the patients get high quality physiotherapy sessions at home for their quick recovery. For Physiotherapy Treatment, Consult Our Experts or book Appointment @ CB Physiotherapy: www.cbphysiotherapy.in